Section Two: The Back

Section Two:

The Back

Correct postural alignment is the key to attaining maximum benefit from Supple Strength. With this in mind, it is useful to revise the structure of the spine.

The Spine

The backbone is made up of 33 vertebrae.

 There are 7 vertebrae in the cervical area, the first vertebra is called the ATLAS which forms a pivot joint with the AXIS and supports the skull.

 There are 12 vertebrae in the thoracic area.

 There are 5 lumbar vertebrae.

 The 5 sacral and 5 coccygeal vertebrae are fused and do not allow movement.

 The spine is designed to form an ‘S’ shape, which is made up of four natural curves, these centre the head over the body.

The Discs, Nerves and Ligaments

Between the vertebrae are the ‘intervertebral’ discs, which act as shock absorbers. Movement will naturally change the pressure on the discs. Flexion of the vertebrae will stress the front of the disc; extension will put pressure on the other side. The disc provides cushioning of the vertebrae. Performing a variety of safe movements keep them healthy but continually performing unsafe movements that repeatedly stress the discs in one way will allow stress to build up in the discs.

The spine is designed with the spinal cord running through the vertebrae. Nerves transmit electrical signals up and down the spine, if a nerve becomes trapped, pain, tingling and weakness can result. For this reason, the spine alignment must be maintained during static and dynamic exercise.

When individuals have correct posture, the vertebrae sit on top of one another naturally. This results in even pressure on the discs with very little muscular activity to hold the position.

Unfortunately, it is common for individuals to have incorrect posture, with the curves exaggerated in such a way that the discs, ligaments and muscles are under stress. Controlled straightening and bending exercises release the pressure.

Deep muscles have a stabilising function. They are responsible for fixating movement by making a slight adjustment to joint alignment. Surface muscles are responsible for larger movements and moving the limbs, as they have less control.

Back Care and Supple Strength Classes

Supple Strength classes can be useful in building and maintaining a healthy back as well as helping people to manage lower back pain. Research has shown that low back pain is a major physical limitation in people’s lives and is often used as a reason not to exercise; this can lead to further muscular weakness and de-conditioning.

The answer to this could be to develop muscular endurance in particular the lower back and throughout the body in general. Incorporating Supple Strength into a progressive training programme will ensure that strength, endurance, mobility and flexibility are covered.

An important point to take into account with designing and instructing Supple Strength is teaching participants to stabilise and isolate their pelvis. This is essential for effectively training the lumbar extensors and improving mineral bone density in this area. It has also been argued, based on recent research that the lumbar extensors are unique in that they only need to be worked out once a week.

Exercises that promote stability, mobility, and co-ordination (balance, neuromuscular response, reaction time, agility) are the most effective. The ‘cat and dog’ takes the spine through its range of movement, therefore offering mobility and flexibility.